8-Week Beginner Outdoor 10k Plan
Level: Beginner
Duration: 8 weeks
Each week you have:
4-5 running workouts
1-2 strength training workouts
1-2 mobility workouts
Program details: this plan is great for a beginner-level runner who is looking for a program designed with effort-based runs, injury-prevention strength training, and mobility. It's truly a holistic approach to running! Each week your runs vary in terms of style: speed work, interval runs, and endurance runs. All these runs are based on effort and distance so don't stress out about hitting exact paces. The strength training in this plan includes both bodyweight and weights, and all the exercises are programmed to help you improve overall running efficiency, stability, and power. Also included in this plan is mobility to help you improve your flexibility and joint strength. Be sure to check out the program schedule and pacing tips on day 1!
Equipment: a mat, 10lb+ kettlebell or dumbbells, resistance bands (purchase HERE), a 10lb+ plate, yoga block, foam roller, and a bench or box.
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Additional details: If you don’t have a kettlebell, you can substitute it for a dumbbell for most movements. Stick to the plan, and if you need to move workouts around, that’s fine. You can also use any of the audio-guided runs for your outdoor endurance runs if you’re looking for a little extra guidance.